Back Walkover: Bridging Confidence and Control

Your first real flight. Built on shape, strength, and timing.

The back walkover is often an athlete’s first connected tumbling skill — combining flexibility, strength, balance, and timing in one continuous motion. It introduces weight transfer, inverted movement, and backward motion while building the foundation for handsprings.

Why It Matters

Back walkovers teach:

• Control while inverted

• Confidence traveling backward

• Shoulder strength and hip drive

• Core engagement for full-body coordination

• Timing between leg movement and hand placement

Mastering this skill opens the door to standing and running tumbling.

Prerequisites

Before learning a back walkover, athletes should already have:

• Strong bridge and bridge kickover

• Adequate shoulder, spine, and hamstring flexibility

• Straight arms in all bridge skills

• A strong lunge and needle kick control

Step-by-Step Breakdown

Step 1: Starting Position

• Begin in a strong lunge: arms by ears, chest lifted

• Back leg locked straight

• Core engaged and eyes forward

Step 2: Needle Kick Back

• Shift weight backward slowly with control

• Lead with hands going to the floor

• Kick back leg into needle kick as hands land

• Keep arms locked and eyes neutral

Step 3: Bridge Phase

• As hands touch, chest and hips continue to stretch back

• Maintain strong shoulder push and hollow body shape

• Avoid arching through lower back too soon

Step 4: Kick Through and Finish

• Once fully extended in bridge, drive the back leg over

• Second leg follows as body rotates through the air

• Land in a controlled lunge, arms up and chest tall

Key Technique Cues

• Arms by ears — never drop

• Kick over from the back leg, not a jump

• Keep both legs straight during the pass

• Land in a strong lunge with no extra steps

Common Mistakes to Avoid

• Arms bent during bridge or landing

• Rushing the takeoff without control

• Feet landing too close or uneven

• Under-kicking, resulting in collapse or hesitation

• Throwing the head back or collapsing through spine

Coaching Notes

• Spot behind the athlete’s back and leg to guide safely

• Emphasize slowing down the beginning to control the ending

• Use panel mats for elevation if flexibility is still developing

• Cue “reach then kick” — not the other way around

Progression Tip

After the back walkover is consistent and controlled, progress into:

• Back walkover drills into step-outs

• Back walkover connected to other skills (e.g. cartwheel or jump)

• Back walkover → back handspring combinations